Adrenaline

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Row (easy/moderate)

30 Plate Hops

10 Kipping Swings

5 Strict Pullups

10 Muscle Cleans (Empty Bar)

Weightlifting

Push Press (10 RM)

Work up to a 10 RM.

Try and reach a heavy 10 rep in 3-4 working sets (not including light warm up set).

Set 1:

10 Push Press @115#

-rest 60-90 seconds –

Set 2:

10 Push Press @135#

-rest 60-90 seconds –

Set 3:

10 Push Press @155#

-rest 60-90 seconds –

Based off of a 200# Push Press 1RM

Metcon

Metcon (Time)

Complete For Time:

500m Row

100 Double Unders

10 Power Cleans (135/95)

20 Pullups

10 Power Cleans (135/95)

100 Double Unders

500m Row

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